400 M Run15 OHS (OverHead Squats)
(4 rounds)
Warm-up:
CF East
5 Pull-ups
10 Push-ups
15 Air Squats
20 KB Swings
(3 rounds)
Men: L1=95, L2=75, L3=55
Women: L1=55, L2=35, L3=15
Photo from 6:30 a.m. fallout! Great job guys!
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7 comments:
Richard 20:15 - 35lb Front Squat
Clay -as Rx'ed - 16:15
Brad - as Rx'ed - 22:00
Martinique - 16:04 - 35lbs
Tina - 15:49 - 35lbs
Great job early morning class!!!
Leslie T. - 35lb.
Kate - 55lb.
Carlin - 45lb.
Billie Jo -55lb.
Baker -25lb.
Alex -
Brian -
Laurie -25lb.
LeighAnn -35lb.
Marty -25lb.
Theresa -25lb.
Holley -25lb.
Carol-25lb.
Tough workout! Good job everyone! Welcome Sammie!
sorry i've missed these great workouts, but I have sick ones at home keeping me home. Maybe tommorrow.
Hank - 55lbs - 16:14
Amy - 16:30 - 25lbs
Chris - 17:03 - 95lbs
Great work = great results!
I looked back to Jan.22nd when we last did this and I used 45lb. and did it in 14:30. Could hardly do 35 today...what happened?
LT -
What happened??? Let me take a stab at a couple causes:
1. Increased training frequency. CF workouts should be done in a 3-on; 1 off fashion.
2. Not enough sleep.
3. 10-15g of Apex L-Glutamine
4. Too much "cardio", classes, or training rides.
Focus on "REST". How much were you sleeping/resting at the time you did 45lbs?
Marty (25lb) 16:46
Holley (25) 14"03
LeighAnne (35) 15:46
Janet (25) 16:01
Theresa (25)14:04
Carol (25) 13:24
Leslie T. (35) 15:19
Billie Jo (55) 12:56
Kate (55) 12:07
Jo (25) 15:46
Laurie (25) 14:12
Carlin (45) 20:10
Alex 16:51
Bryan 20:10
Hank 16:14
Amy 16:30
Chris (95) 17:03
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